The very idea of contracting type 2 diabetes is frightening. It becomes even more so if you believe that you really don’t have any control over whether or not you contract this disease. However, that sentiment could not be further from the truth. Make no mistake about it, the numbers are staggering. It is thought that in a matter of a few decades, one in three individuals will have type 2 diabetes.

Right now, there are millions of Americans walking around with the disease who don’t even know it yet. With that being said, a pre diabetes diet can change everything. The question is, how do you follow an effective pre diabetes diet and what steps do you need to take.

There are important key factors to following a diet that is designed specifically to help you keep type 2 diabetes at bay. Of course, these seven steps have to be incorporated with an effective exercise program in order to work their best. This means that you need to be getting both cardiovascular exercise and weight training routines in each week, preferably for at least 30 minutes a day 3 to 4 times weekly.

However, the biggest issue is to start moving so if you are not exercising at all, it is best to start out small and then gradually increase both the intensity and the amount of time that you spend doing it. Remember, a little exercise is better than none and you have to start somewhere. It is always okay to start with an easier and less stressful routine and then work your way up to something that is more effective over time.

Below are the seven key steps that you should be following if you want to create a diet that will help you keep your blood sugar levels low.

1) Stop drinking sugary drinks.

This is one of the biggest issues when it comes to staving off type 2 diabetes in America today. Sugar is added to all kinds of drinks. Unless you drink tea and coffee without sugar and the only other thing you drink is water, there is every chance that you are consuming far too much sugar from your drinks alone. This is true even if you have a habit of adding flavored powder to your water, as they contain high amounts of sugar. Even diet soda is not entirely safe. Your best bet is to become more aware of how much sugar is in your favorite drinks and then cut out everything that has excessive levels.

2) Portion control is key.

If your waistline is expanding, there is every chance that your blood sugar levels are going up as well. Learning to control your portions effectively is one of the most important things you can do to live a healthier lifestyle, especially if you have a tendency to eat starchy foods such as white bread, potatoes and white rice. Choose your foods carefully, eat in moderation and be careful to measure accurate portions as opposed to overeating. All of this will help you keep your blood sugar levels in check.

3) Consume more fiber.

When you eat more fiber, you feel full so you eat less. More importantly, fiber helps to keep your digestive system active, thereby making it easier for the body to push waste and toxins through as opposed to allowing everything to stagnate. Fiber can be found in fruits and vegetables, as well as beans. If you are still not getting enough fiber, you can take an all natural fiber supplement as long as you make sure that sugar is not added to it.

4) Eat less fat.

If you are going to consume red meat, make sure that the cuts are lean. In addition, it is important to trim any fat away that does exist before you prepare it. White meat turkey and chicken without the skin are excellent options, as is fish. When you are preparing your meal, make sure that you do not add fat in by frying the food. Find more creative ways to prepare it. It will both taste better and be healthier for you.

5) Drink alcohol in moderation.

If you consume alcohol, it is important to keep the amount down to minimal levels. Men can typically consume 2 drinks per day while women must limit their alcohol intake to one drink. It is also important to keep in mind that portion control is important here as well. One drink typically consists of a 12 ounce can of beer or a five ounce glass of wine, but no more. Hard alcohol gives you even less wiggle room. Typically, one shot glass is all that you should consume.

6) Lean protein is the answer.

You already know that you should be consuming less fat, but when you consume lean protein instead of eating food with a high fat content, you give your body the nutrition that it needs without depriving yourself of anything and you simultaneously do what you can to keep your blood sugar levels from rising to potentially dangerous heights. Therefore, you should always look for protein from sources like fish, nuts or beans as opposed to turning to meat with a high fat content.

7) Hydrate your body with water.

One of the most important things in keeping your blood sugar levels where they belong is to stay properly hydrated. However, it is equally important that you do not consume sugary drinks, such as sports drinks, on a regular basis. Instead, make sure that you are drinking plenty of water. Generally speaking, it is important to drink approximately 8 to 10 eight ounce glasses of water each day. If you are especially active, you may want to drink more.

By following these steps, you can start to take control of your own health and stop worrying about type 2 diabetes. Granted, following all of these steps may be an adjustment in your lifestyle, but it is well worth the effort. Furthermore, the dividends that these changes can pay go far beyond any inconvenience that you may experience at first.

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